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Fast Weight Loss Takes Time

I starting late got the going with email: 

Q. Five weeks back, I began an action program up to this point I have not lost any weight or gotten in muscle tone, which is my goal. Regardless, I intend to keep it up, understanding that the results I need will occur in case I give it time. 

A. Yes, your results will happen if adequately given time. Essentially stay with it. Be dependable and you’ll arrive. Luckily she was not bothered about the nonappearance of progress on her restroom scale however a considerable number individuals aren’t so prepared to take that time. 

Regular Dieter Losing Weight with Exercise: Ms. Too Tight Pants Decides to Drop a Dress Size 

1. She starts feeling empowered, knowing she’ll lose the weight she needs finished the whole deal, if she can stay with it. (She’s read the books. She knows this eating better and honing more works). 

2. She starts feeling better promptly, despite the way that the scale shows no refinement. (Results take for a spell to create, and she knows this anyway it gets progressively difficult to hold up.) 

3. Her pieces of clothing begin to fit looser. People start to see, asking “Hi you’re strong. What’s new with you?” (Things are starting to happen, yet not quickly). 

4. She does “all the right things, for instance, eating commendably and getting awesome rest. She’s following what she’s eating and keeping a journal. It’s all going exceptional. (Consistency is the puzzle and a not too bad prepare). 

5. Since she’s been “so awesome” she wanders on the scale. She’s even got compensates as a best need depending upon how much she’s lost. (Where’s the affirmation? She’s getting touchy and has to know this is working). 


6. Oh goodness! The scale shows a three pound weight get and she hurls her hands up in surrender saying, “This doesn’t work! I quit!” (The scale doesn’t show to us what is going on inside, it just measures the total package. Maybe she just finished the way toward drinking 16 ounces of water, that is a pound in that spot). 

7. She ousts the authentic affirmation (how she can breathe a sigh of relief and looks better; how she’s been getting compliments; how her pieces of clothing fit better and some are getting exorbitantly lose, making it difficult to wear) and she picks rather to depend of the adroitness of the washroom scale. That bit of metal sitting on the latrine floor, known for furiously off course results, yet eventually trusted as an authoritative master. 

She may have even started to expand some critical dynamic muscle tissue that sponsorships and keeps up the body, makes superb twists, and devours calories at the same time, yet without the result she expected to see on her scale, she’s quit. 

Your body is involved fat, skin, bone and muscle (notwithstanding water). When you hone the goal is to construct the muscle and decay the fat. A pound of muscle takes up significantly less space than a pound of fat, so paying little personality to what number you see on the latrine scale, if you have been working out, you are building an unrivaled, more gainful packaging. 

Enable your body to demonstrate the results you search for. Rely upon the affirmation you find in how your pieces of clothing fit for instance. On the off chance that you’re losing inches, however the scale hasn’t exhibited a switch just hold up. The scale will get up to speed soon enough. In case you’ve gotten while in transit to better prosperity and weight decrease, keep with it. Brisk weight decrease requires some genuine vitality.

Don’t Just Melt Fat Off – Burn It Off With A Blow Torch!

Cardio Exercise…
A huge variety of fitness activities provide cardiovascular benefits. If you’re breathing hard and can feel your heart beating, you’re doing cardio. Because walking is fun, easy, and requires little time and no financial investment, it’s our top choice for cardiovascular activity.
Walking uses your body’s largest muscle group, your legs. Because it’s rhythmic (you repeat the same basic movements), and it’s aerobic (you take in and use more oxygen than usual), when walking is sustained for more than several minutes at a time it provides fantastic cardiovascular benefits – including weight loss – and can be quickly and easily implemented into your daily routine.
Walking at a moderate pace for about 30-60 minutes burns stored fat, and can build muscle to help speed up your metabolism, burning fat even while you sleep! So, let’s start moving…
First, wake up your muscles by walking at a warm-up pace for five minutes, signaling to your muscles that they can’t just sit back and burn up the available sugars, they need to tap into your fat reserves. This means not starting your daily walk at a high speed. On the contrary, a low-intensity or low-speed start signals your muscles that you are engaging in a long-term activity, prompting the burning of stored fat, and not just sugar burning.
After five minutes, pick up the pace. The speed to walk at for optimal fat burning is a “determined” pace, at which rate you should be breathing noticeably harder, but still able to carry on a conversation in full sentences. By doing this, you raise your heart rate to about 70% of your maximum heart rate, which acts as a
catalyst for burning stored fat.
Try walking as though you’re 15 minutes late for an important appointment. Now, start with walking at this pace for 30 minutes each day. For optimal weight loss, walk at least 5 days of the week, with weekly time spent walking eventually reaching 5 or more hours each week.
Use the following “cheat sheet” to help implement a quick and easy walking program into your daily routine:
o Start with a few gentle stretches
o Begin walking at an easy pace for five minutes
o Walk 30-60 minutes at about 70% of your maximum heart rate
o Cool down at a slower pace for 5 minutes
o Finish with a few gentle stretches
o For longer walks, walk 60 minutes at your target heart rate, and slow down a bit to complete 90 or 120 minutes at a comfortable pace
Walking an hour a day is also associated with drastically decreasing your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Find time to work one-hour walks into your life. It’s well worth waking up an hour early to do so. After all, aren’t you worth it?
When you feel you can comfortably walk an hour on a single day each week, try the following weekly schedule for increased weight loss and added health benefits, alternating the days to fit your personal weekly schedule:
Sunday: Long Day, 90+ minutes
Monday: Day Off
Tuesday: Short Day, 30+ minutes
Wednesday: Short Day, 30+ minutes
Thursday: Long Day, 90+ minutes
Friday: Short Day, 30+ minutes
Saturday: Long Day, 60+ minutes
On all days, remember to start with some light stretches. Start walking slow for 5 minutes. Walk at your “determined” pace of 70% of your maximum heart rate for the time specified, concluding with an easy pace for five minutes. Always finish with gentle stretching. Lastly, when walking for weight loss, you should take no more than one to two days off each week.


Lose Weight and Get Fit by Getting Fat

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Getting enough of the significant fats will engage you to lose fat, 

hoard muscle, and recuperate speedier from your exercises. 

What’s more, it has store restorative purposes of enthusiasm, including being 

important for your heart. 

Remarkable fats include: polyunsaturated (particularly Omega-3’s), 

for example, those from fish and nuts, and besides monosaturated fats, 

for example, those from nutty spread, olive oil, egg yolks, and fish 

oil. 

Unpleasant fats join doused fats from things, for example, creature 

moreover, coconut fats. By then there is the most exceedingly horrible sort of fat the man 

made kind, trans unsaturated fats which can be found in our standard, 

of no recuperating respect, waste sustenances such treats, chips, fries 

what’s more, margarine. 

Motivation behind constrainment, if not remain totally far from, the horrendous fats and attempt 

to get around 30 – 35% of your calories from the monstrous fats. 

“Studies demonstrate that higher-fat weight control outlines search useful for fit 

individuals than low-fat weight control plans,” says Liz Applegate, Ph.D., creator of 

Reference book of Sports and Fitness Nutrition. “In one examination, 

unfaltering quality contenders kept running up to 24 percent longer before they drained when they ate an eating regimen that was more than 30 percent fat separated from one that was underneath 20 percent,” she says. 

All the more essentially to most perusers of this gift, experts 

are starting at now understanding the way that a help layout high in the gigantic fats makes the body eat up fat. Omega-3 unsaturated fats enlarge the measure of your cells’ fuel-consuming radiators so your metabolic rate rises and you eat up more calories each depiction of dependably. 

Omega-3’s in addition help your body’s affectability to insulin. This engages your body to store less fat. In like way, the fat you do store is all the more immediately and effectively changed over into noteworthiness and eaten up amidst action. 

This keeps your glucose levels stable and keeps you far from those really popular sugar mishaps and wishes and precarious mental scenes. 

Another fundamental exercise influence is that Omega-3’s in like way engage your body to make testosterone, the hormone in charge of building new muscle. The late Dan Duchaine has called the major unsaturated fats the most anabolic true blue help supplement one can take to fabricate muscle. 

Plainly, more muscle acquires back the first venture with more calorie exhausting reciprocals less muscle to fat leftovers. 

Fat can in like way engage you to recoup from your exercises. Vitamins A, D, E and K are fat-dissolvable and are essential cell strongholds in the muscle-building, bone-repairing gathering. 

As I decided above, fat besides helps your heart. Omega-3 unsaturated fats and monounsaturated fats help chopped down horrifying LDL cholesterol and help divert blood bunches, making your heart arranged to finish it’s occupation with less anxiety. 

On an individual note, I endorsed my most valued essential unsaturated fat 

supplements to a sidekick of mine beginning late who has always experienced raised cholesterol, paying little respect to working out no less than five times each week and eating a to an extraordinary degree solid eating plan. 

Will allude to the email she sent to me. I revere getting stuff thusly. 

“I was at a demo toward the begin of today, from 10-2, and it was at an action center that was having a people thankfulness day, so they had unmistakable tables set up. 

This person who had a table near to mine was doing circulatory strain tests and cholesterol tests. 

When it upheld off and bit he asked concerning whether I required my cholesterol done. I uncovered to him it would most likely be high, it

‘s been more than 230 all through the recent years. 

I showed him as for the marine oil supplements I was taking and disclosed to him I have been taking them just around 7 weeks or close, and he let me know he’d check my cholesterol, to check whether the supplements are hacking it down any. 

I got a looking at of 150!!! 

He thought possibly he treated it horrendously, so he did it AGAIN, on my other hand,(pin prick and blood taken) and it read 150 AGAIN!! Precisely! 

He got all fortified and advanced toward me for the n3inc site! 

I uncovered to him I have not changed my eating regimen OR exercise – the essential concern I am doing specific is taking ResQ 1250 and ResQ LDL-X. 

I hear tributes like this over and over from individuals who take quality major unsaturated fat (EFA)supplements. Promising you get a fitting supply of the gigantic fats will go far toward a sound life and the fit, formed

A Clean Diet For Permanent Weight Loss

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Beginning on The Clean Diet 

On the off chance that you need to lose some weight at that point following an adhering to a good diet design is a decent begin, however permitting another person to direct precisely what, when and the amount you can eat is insane making. Direction is great at the end of the day you should figure out how to settle on better decisions in your eating which prompts your picking up the capacity to keep up your new shape after the weight has been lost. The Clean Diet is the appropriate response. 

What is the Clean Diet? 

The Clean Diet implies distinctive things to various individuals. My adaptation is less strict than some in light of the fact that honestly I’m not an aggressive muscle head and I don’t have a displaying contract. Unless you should keep up a particular body weight (as on-screen characters here and there accomplish for example), you most likely are of an indistinguishable personality from I; that being, I need to lead an essentially typical life. Eating out at times, appreciating parties some of the time, and for the most part not feeling like I need to “watch what I eat” or endure the results. The way I eat is once in a while called the non-abstaining from food approach since I don’t slim down, however I do focus. That is the thing that the Clean Diet implies: focusing on what you’re eating. 

What Can I Eat on The Clean Diet? 

Vegetables: Enjoy boundless crude, steam, heated. Pull out all the stops. I don’t know any individual who got fat since they ate excessively numerous vegetables and that incorporates carrots, beans, corn and potatoes. Unless you are unfavorably susceptible, there is no motivation to disregard crisp vegetables. Yes they contain sugars. Get over it. Wean yourself from sauces, and figure out how to like them without included spread or salt. Vegetables like carrots and beets for example are high in regular sugars (that is the point – nature proposed to give you sweet things whereby you’d WANT to eat them and would therefore get satisfactory Vitamin C in addition to other things). 

Natural product: Try to eat no less than maybe a couple pieces a day. More is fine. There is no motivation to confine yourself to one-fourth of a melon or 1 little apple. Who thinks of these principles in any case? An apple contains under 100 calories. That is not precisely going to break the eating routine bank, is it? Eat all the new organic product you like, particularly late around evening time in case you’re dealing with figuring out how to surrender your chips or treats propensity. Apples are extraordinary for eating, as are grapes, bananas, kiwi or whatever else you like. Attempt to eat for the most part crisp organic product, and spared canned natural products for once in for a little while. 

Dried organic products, for example, raisins are a super focused sustenance source and ought to be approached with deference. A couple of tossed on your morning oat or in your trail blend is fine, however recall super thought nourishment is additionally unhealthy sustenance. You needn’t bother with a considerable measure to get the supplements. Take in the contrast between thickly stuffed supplements and approximately pressed supplements. New natural product is approximately pressed, high in water content, and dried organic product is thick with practically no water. Fresh corn is free, corn syrup is thick (and handled as well). 

An ounce of raisins contains 85 calories and 201 mg of Potassium, while an ounce of new grapes is a negligible 20 calories. You’d require four times the crisp grapes to break even with the dried. 

Clean nourishments are as near their normal state as conceivable without being over the top about it. There is a huge improvement between a heated potato and a bowlful of potato chips. One is a decent wellspring of supplements and one is an exceedingly refined, lavishly immersed fat, oily, salty, adjusted wellspring of only spreads on your napkin. One is fulfilling and one abandons you needing more. Betcha can’t eat only one was more than a catchphrase for Lay’s Potato Chips. It’s an axiom. 

Grains and Beans: Whole grains like entire wheat, rice, millet, grain, and others. Drop the propensity to eat chips and saltines out of a crate. Once in for a little while is alright, yet in the event that you eat them consistently, at that point you have to make an alteration. Cakes, saltines and so forth are essentially not useful for regular admission, in the event that you need to come to a sound bodyweight. Once in for a spell, or unique events is fine, quite recently not each day. Not in any case each other day. Once seven days is bounty, and on the off chance that you can’t focus on weaning yourself off those sustenances, at that point you have to acclimate to living with a higher body weight. It’s not a character defect, but rather it is a reality you should confront. What you eat, manages how solid you will be, both personality and body. 

Entire grain implies entire grain. Bread that rundowns entire wheat is not 100% entire grain. Watch out. Seeing Whole Wheat on the bundle amounts to nothing. You need to see either 100% Whole Wheat or 100% Whole Grain. Dark colored bread is not generally entire grain, but rather it might be darker on the grounds that some molasses was added to shading it darker. Entire grain breads are heavier, more thick, chewier. I think they are better. You won’t not share that conviction, particularly in case you’re utilized to the light and fleecy white bread. When I was a young person I could without much of a stretch eat 10 cuts of white bread french toast and still not feel fulfilled. How ludicrous is that? I could, then again, eat around three bits of entire grain bread french toast and that was sufficient. 

Isn’t Brown Bread Better for You? 

Many individuals think on the off chance that it is dark colored it is more advantageous, however it is not valid. In the event that it is entire grain it is superior to refined, yet that isn’t permit to eat bunches of bread. A sandwich from time to time is okay, bless your heart. The best breads are overwhelming. Consider being a worker lounging around a terminate cooking a thick soup. What sort of bread would be best to sop it up? Some weak white bread that would crumble if fluid touched it, or a thick, generous dark colored bread that could fill in as a staple if require be? I’ll take the second. 

My most loved thing to eat is darker rice with stuff. “Stuff” implies any vegetable blend, or sauce, or only something to kind of blend in there. Utilize a little oil, ideally olive or sesame for season. My most loved snappy vegetable is steamed cut carrots and onions. The two onions and carrots are normally sweet and ultra scrumptious independent from anyone else. When you figure out how to just eat nourishments the way nature presents them, you’ll discover your hunger remains more in accordance with better wellbeing. 

I didn’t plan to make a nourishment lead book. I will probably bring up that you require not live on a meager part of grains like 1/some cereal with 1/4 glass skimmed drain and an a large portion of a cut of dry toast for breakfast. Eat generous. I’m a case of how healthy eating will improve your wellbeing, and bring your weight into line, not the inverse. I’ll have maybe a couple measures of cereal with raisins and a sprinkle of darker sugar (it won’t slaughter you) or on the off chance that you’ve become accustomed to it, no sweetener by any stretch of the imagination. Utilize drain in the event that you like, or soy drain. 

Lean Meats, Chicken, Fish: Support your nearby butcher and agriculturist. When you purchase your meat from a nearby butcher you can be guaranteed you are getting the best accessible. Affirm, it costs more than the supermarket mark. On the off chance that you need the best, purchase the best. Keep away from cultivate reared angle no matter what. Essentially request that your meat counter stock new fish. 

Pastries, Treats and Snacks: It’s alright to eat these things, yet rehearse control. On the off chance that you can’t do that, and think you’ll eat the entire sack, at that point don’t get them when only you’re. Offer some with another person. Purchase the littler size bundle. Do whatever it takes, however don’t disclose to yourself you can never eat a specific sustenance again, on the grounds that that just makes it all the more hard to deal with it when the time comes. 


The Clean Diet is More a Way of Life than a Strict Set of Eating Rules 

The vast majority will permit themselves at least one “cheat days” consistently. The best arrangement is essentially to pick eating perfect as your essential eating style, and when you don’t you don’t yet every supper remains solitary. In the event that you over had at breakfast, you simply have your standard lunch. You don’t attempt to “compensate for it” by holding back on lunch. That is a condition that will never work. Simply eat regularly, and when you once in a while gorge, so be it. That route, instead of continually thinking as far as, “I’ll begin my eating regimen again next Monday,” you simply get appropriate back on your arrangement. While no sustenances are illegal on a spotless eating design, presence of mind leads the day. 

Check whether eating a Clean Diet may work for you. Begin by including all the more crisp natural product, and a couple of vegetables. Purchase solidified vegetables and add them to your different sustenances, for example, when you eat a solidified dinner for example. In the event that you need chips with your sandwich, grasp a modest bunch (and a half, on the off chance that you need) and put it on your plate, as opposed to conveying the entire pack of chips to the table. Choose ahead of time what number of treats you’ll have. Will four be sufficient, what about five? It’s still superior to a large portion of a pack. Take it baby steps, one feast at any given moment, and you’ll discover things occurring right away.

5-Step Weight Loss Program for Permanent Weight Loss

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Each Journey Worth Taking Begins with a Single Step 

Here are five simple strides to put on control of your weight reduction endeavors. Begin toward the starting, at that point make little strides, every single day and you’ll climb that mountain. 

STEP 1: State What You Want Now 

“I need to lose 50 pounds.” 

Is that achievable in the following month? If not, separate it into littler smaller than usual objectives. “I need to lose 5 pounds this month.” 

What different ways would you be able to state what you need, other than needing to lose some weight? 

“I need to venture on the scale and see (express a number) pounds (recollect, keep it something you can accomplish in one month). 

“I need to feel my jeans getting looser.” 

“I need to see myself in the mirror wearing a year ago’s swimming outfit and it fits.” 

“I need to see my garments are getting too enormous for me.” 

“I need to effortlessly twist around and touch my toes.” 

“I need to get up from a situated position, effortlessly and smoothly.” 

Those are certain objectives. Concentrate on what you need. How you need to feel, what you need to understanding. 

STEP 2: Make A Plan 

Get out your week after week logbook and begin with eating less (partition control), eating progressively (more advantageous sustenances), or eating distinctively somehow. 

STEP 3: Consider Exercise 

Including customary exercise helps more than whatever else in light of the fact that the more dynamic you turn into the more calories you consume, and in the event that you construct muscle, the more calories you’ll consume very still. What, when, how regularly? Do you require hardware, books, tapes or would you be able to simply begin and accumulate alternate fixings as you go? 

Compose everything out. Your arrangement ought to incorporate which days of the week and at what time. Try not to tragically try to choose you’ll practice each day. You’re not liable to adhere to an arrangement that doesn’t have work in off days. Make it simple at first. You can simply include all the more later. 

STEP 4: Decide Whether Your Plan Is Workable For You 

Investigate your arrangement and choose whether it’s conceivable. If not, roll out improvements until the point that it is. 

Begin by posting every thing, and afterward asking yourself in what capacity will you accomplish this? 

1. I need to eat less amount. I’ll accomplish this by having half or seventy five percent of the sum I normally have. Check whether that is adequate. Keep a sustenance journal for one week, religiously recording everything that goes in your mouth. 

2. I need to eat more advantageous nourishments. I’ll accomplish this by including more products of the soil for snacks, so when I’m eager, or believe I’m ravenous an apple or a few carrots may be my nibble of decision. This has the additional advantage of more sustenance. 

3. I need to eat in an unexpected way. I’ll accomplish this by giving careful consideration while eating. Kill diversions. Think about each chomp as a different occasion. Record what I’m tasting and see what I see now that I never took note? Diverse odors, sights, surfaces, and inconspicuous tastes. I’ll try to truly bite each nibble no less than 10 times. 

4. I need to include some activity. I’ll accomplish this by getting a book either at the library or a store, get a free go to my nearest rec center, converse with companions, acquire practice tapes. Discover practices I can do before the TV at to begin with, or on the floor in my room when I initially get up or whatever works. Regardless of in the event that others see me, I couldn’t care less. Begin gradually, after the initial couple of weeks, include increasingly in case I’m prepared. 

Close your eyes and envision your arrangement. 

In the event that you picked getting up a hour prior, would you be able to see yourself doing it? Does it fit? Is it true that you are a night individual? Provided that this is true, an early morning exercise presumably won’t work out – stick to late morning or night exercises. Find what fits for you. 

STEP 5: Set Up Plan An And Determine What You Need To Get Started 

Plan An: I require a little note pad I can convey with me for monitoring day by day nourishments (this is required for up to 14 days to get a thought of what I’m eating). 

Need month to month timetable to track my activity minutes, regardless of the possibility that it’s just 10 minutes this month and 20 next, that is advance. You are after advance, not flawlessness. There is no such thing as flawlessness. 

Visit library or request book online for utilizing bodyweight for works out. Pushups, crunches, and so on., should be possible with no additional hardware. 

Purchase sound nourishments to have close by, for example, organic products, cut up vegetables. Make supper in any event twice every week and stop remains into prepared to-eat solidified dinners. 

Buy or request supplements, protein powders, and so on., in the event that I need them. 

Assembling It All 

Begin working your arrangement. Try not to sit tight for the following full-moon or some other discretionary beginning date. Simply begin. The sooner you begin, the sooner you start to get comes about. 

On the off chance that you utilize EFT (Emotional Freedom Technique), do it no less than three times each day. It just takes two or three minutes and you can do it while you do different things, so complete it. Check in with your rundown of practices you’d get a kick out of the chance to change, and after that work on one issue every week or until the point when it turns into a non-issue, at that point move to the following. 

You may begin with disappointment that things aren’t going on sufficiently quick: 

Case EFT proclamations: 

“Despite the fact that I’m disappointed by every one of these guidelines, I profoundly and totally acknowledge myself.” 

“Despite the fact that I don’t need it to require so much exertion, I profoundly and totally acknowledge myself” 

“Despite the fact that I abhor this and simply need to wake up thin, I profoundly and totally acknowledge myself.” 

Regardless, on the off chance that you are putting consideration on this procedure, at that point you are gaining ground. It doesn’t make a difference on the off chance that you keep to your arrangement precisely. What does make a difference is that you make an arrangement by any means. 

On the off chance that you endeavor each day you’ll see that some days will be superior to others, and that is alright. It’s anything but difficult to overlook, and fall once again into our typical examples which is the reason keeping a scratch pad convenient helps keep you on track. So does planning your exercise time simply like you would any arrangement, and afterward keeping it. 

The fact of the matter is not to be flawless – the fact is to make a move. 

You can utilize an evaluating framework, for example, one point for accomplishing every thing on your rundown, and counting the focuses toward the finish of the week. You could likewise shading in the squares on the logbook, so when you accomplish what you arranged, you shading it in, yet in the event that you didn’t accomplish what you arranged, you don’t shading it in. That way you can see initially how frequently the date-book is shaded, what number of squares are missing, and so on. You can likewise observe as months pass by how you are making strides. Having a visual show of your advance can help keep you on track. Keep in mind, hope to be not as much as immac

ulate first and foremost. 

In the event that you won’t be immaculate is all it takes to keep you on a truly strict way at to begin with, that is fine, however know you’ll likely slip a period or two in the next weeks. Consider it just a learning background, and proceed to check whether you can demonstrate me off-base. That would be awesome. Simply regardless, regardless of if it’s been seven days since you did anything on your rundown, it doesn’t make a difference; simply get the latest relevant point of interest and begin once more. 

Little Changes Equal Big Results 

There are 365 days in a year. In the event that you accomplished your objectives on 200 of them this year, wouldn’t that be a change over a year ago? As you enhance, your weight will fall. That is the means by which it works. That is the reason individuals who accomplish their best weight and keep up it have figured out how to stay “on design” than “off arrangement.” Eventually you don’t generally consider it an arrangement at everything except exactly how you are. It turns into your better approach forever. 

I don’t eating routine, and I never have yet I keep up my weight. I don’t limit myself however my decisions are what has the effect. I can eat treat, treats and cake whenever I need, however for the most part I would prefer not to. That is the distinction. When somebody says they can eat what they need, they mean they ordinarily need to eat sustenances they know will bolster their wellbeing objectives.

Why Peanut Butter is a Big Part of My Sports Nutrition

I absolutely love organic peanut butter and eat it almost daily. I’m even guilty of eating a tablespoon straight from the jar. Peanut butter just so happens to be one of the best sports nutrition superfoods. It’s a rich source of healthy fat and quality plant protein. Did I mention it tastes amazing!

I can be very creative with peanut butter adding it to oatmeal or mixing with protein powder. Eating healthy fats like peanut butter is one of the ways I obtain essential nutrients that maintain my fitness.

Did you know good fats help boost your metabolism to more effectively burn body fat? Unfortunately eating fat has received lots of bad press and blamed for making us fat. Not true. There’s a difference between fats that help keep us healthy and fats contributing to being unhealthy. Compare a donut to a handful of raw nuts for example.

Healthy fats like peanut butter and other nut butter are shown to promote good health. Another thing to keep in mind when enjoying peanut butter is portion size. I don’t sit around with a spoon in my jar until it’s gone, although tempting. We can enjoy our good fats but just like with all macro nutrients, eating the right amount to maintain our fitness is essential.

Good fats have numerous health benefits and studies show can help reduce the risk of heart disease, stroke, hypertension, joint pain, and boost our immunities. The nutrients contained in peanut butter provide our body with protection from many illnesses including certain cancers and neurological disease. It’s also shown to reduce our total cholesterol, specifically LDL cholesterol (the bad stuff) and triglycerides.

My love affair with peanut butter began with ‘PB and Js’ and still remains to this day. Mom wasn’t far off with the importance of eating this healthy fat. It has helped me maintain my physical fitness over decades. I use peanut butter toast prior to and even following my workouts. I also enjoy a tablespoon when craving something before bed. If I want to create my own peanut butter cup, I toss a few dark chocolate chips on the spoon for an awesome treat.

I realize some have peanut sensitivity and allergies and therefore can’t consume peanut butter. However, there are a wide variety of other kinds of nut butter just as nutritious and satisfying. Peanut butter works for me and my healthy lifestyle and probably the easiest healthy snack I eat daily. 

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Be well and Stay Healthy


Food Journals Can Help Us Get Back On Track Sooner Than Later

Keeping a food journal can be your best friend and accountability partner when learning how to implement a healthy nutrition program. It can also feel like a burden depending on your commitment level. 

I have heard it all when it comes to food journals and the love/hate relationship caused when keeping track of every morsel. The problem is really not the food journal, but the issue of not wanting to be honest with ourselves. When life is going great and our program is on track, we gladly write down every healthy bite and proudly share eating habits producing positive results.  

On the other side of the spectrum is feeling guilty eating off track and not wanting to write it down. We even convince ourselves somehow not writing it down means it didn’t really happen. We tend to have moments of forgetfulness when we stop being mindful of our eating behavior. 

The truth is regardless of what we want to include in our food journal, our body keeps an accurate record. You can run but your body will not hide the consequences of unhealthy choices. 

Our food journal wants to know all the hidden secrets causing us to get off track. Are there food triggers? What’s going emotionally and how is it affecting your day? These are important facts that could help figure out why we’re eating unhealthy. Using the food journal as an emotional outlet helps resolve potential behaviors that may occur, and allows us to get back on track sooner than later.
Giving our food journal the stink eye for poor food choices is not where the blame should be placed. We are responsible for living a healthy or unhealthy life. If our fitness program is off track, we should be grown up enough to own it, plus the consequences of those choices. Keeping secrets from our food journal does nothing to help in a positive way. In fact, being dishonest with ourselves will prevent us from reaching our health and fitness goals. 
We can come up with all kinds of reasons not to journal: too hard, waste of time, it�s not working, controls me too much, refuse to feel micromanaged, and the list goes on. Keeping a journal is truly a personal choice but can’t be blamed when poor decisions are made. When it doesn’t work, it’s about the dishonesty occurring when we cheat on our journal. 

Studies have shown increased health and fitness improvement when food and fitness journals are maintained. This is great news but they won’t work if we’re unwilling to use them correctly. Cheating on our food journal takes away it’s ability to be used as a learning tool to help us correct unhealthy eating patterns. 


We have the choice to view the food journal as friend or foe. If we view the food journal as a friend, our chances for improved health and fitness would significantly increase. Good friends help keep us accountable even when it’s difficult to hear the truth. It may be hard to see our poor eating habits on paper but it’s necessary to stand in our truth so we can make healthy changes. Friends should be able to offer constructive criticism and have it be accepted in a positive way without defensiveness. 

The food journal is there to do that very thing: show you what has gone wrong, where you can improve, and ultimately help you make better choices for living a healthy lifestyle. 

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Be well and Stay Healthy


Women Who Lift Weights Gain Muscle Definition Not Bulk

For those who believe lifting weights will make you lose feminine curves, I am here to say it’s a myth. We simply don’t have enough testosterone naturally to produce extreme muscle mass. 

We can create a firm, tone body with the help of weight resistance training. A small part of how we are built is also based on genetics. Every woman is different with the look weight training provides. This is called life and normal. As long as we maintain our lifting program along with healthy eating, we can enjoy a well-sculpted physique for life. 

We may see over-developed women bodybuilders who appear manly but this is often times created using illegal drugs, steroids, and male sex hormones. For us regular gals not on the bodybuilding circuit and just hitting it hard in the gym, this is not our norm. We may create some muscle, but nothing to the degree of lean mass enhanced with steroids. This is a whole other level of muscle development not applicable to active women in the gym. Unfortunately, seeing overly muscled women has caused many gals to fear lifting heavy. 

Applying a regular weight training program can create noticeably shapely arms, butt, legs, and an overall beautiful fit look. The other benefits include feeling great, boosted confidence, wearing anything you want and it’s nice to receive compliments for your healthy lifestyle. 



I have been lifting weights for thirty years, have muscular curves but definitely not bulky. What allows my muscle to show more is maintaining a lower body fat percentage year round. However, I keep that within a healthy range to not screw around with my hormones. 

As a woman in menopause, I understand the importance and health benefits of weight bearing exercise. I enjoy how my body looks, but more important, focus on my bones remaining dense and strong as my estrogen levels continue to decline. Weight training is prescribed to all women going through this phase to reduce the risk of osteoporosis and/or osteopenia. 

I am genetically lean thanks to my Dad and my body has also responded well to weight training. I actually used resistance training to put on muscle weight and provide more curves. Being naturally thin also comes with challenges. I am a hard gainer so work even harder in the gym for the muscle I have.

Some may think I look bulky, but if you met me in person, you would have a whole different opinion. Can I flex it up in images? Yes and especially after an intense lifting session when the muscles are full and vascular. When I’m dressed in jeans and t-shirts, you might say I look like a woman who takes care of herself. 

The health benefits of weight training go beyond what is visible. Lifting weights helps improve bone and joint function, bone density, and increased muscle, tendon and ligament strength.  The more lean mass we have, the more efficient our bodies become with burning energy stores and maintaining a healthy weight. We become healthier overall, and our confidence is boosted when we feel our healthy best. 
The look obtained from weight training is one that exemplifies a healthy lifestyle. It’s not a “she-man” body that seems to be running around in everyone�s mind. The media has successfully distorted the truth in all areas of fitness. The use of photoshop, airbrushing, and claims of weight lifting for females equals turning into a man. Nonsense!

This is far from the truth and laughable. I believe in being our own health and fitness advocates. It’s important to research health and fitness subjects including weight training and applying what is best for our bodies to become a healthier person. Our female hormones which do include a small amount of testosterone naturally will allow for some muscle increase and a sculpted look. 

The inward and outward benefits of lifting are not only beautiful but we as women should embrace weight training as a very important part of our health programs. 
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Be well and Stay Healthy



  

I Love the Workout Perks of Coffee

The only stimulant I use to improve my workouts is coffee. Unregulated supplements come with too many health risks and who knows what’s really in the stuff. Coffee contains caffeine, tastes amazing, full of beneficial antioxidants and a natural stimulant to boost my workouts.

Chronic studies have provided positive findings for caffeinated coffee improving athletic performance and other health benefits. It is said to increase our metabolism, reduce induced exercise muscle pain, improve mental focus, increase fat burning, and reduce the risk of disease.

The thing is you don’t need that much coffee for effective results. More is not better and one to no more than 2 cups of black coffee is what’s recommended according to research. I thoroughly enjoy my large mug every morning and admit to adding a small amount of creamer. I haven’t been able to develop a taste for straight up black coffee.

I happen to be one of those people who is caffeine sensitive so drink half-calf and that works for me. Any more would have me bouncing off the walls. Call me a lightweight and I am just fine with that. I only indulge in the morning before a workout otherwise I would have a problem getting to sleep.

I love the natural edge up coffee provides as I prepare to hit the gym. Within 30 minutes, I feel more energetic and ready for an intense workout. It really prepares me mentally and physically. I don’t have health issues like hypertension or diagnosed heart problems where coffee would be contraindicated so I do partake in moderation. The other health benefits from antioxidants are an added bonus.

Drinking coffee is one of my secret weapons for maintaining a fit body. Studies show the fat burning effects last up to 3 hours after having caffeine so I create that window for my workout. I would not venture into an unsafe stimulant scenario and don’t support unhealthy ways to maintain my body. Coffee, on the other hand, is one of the best natural effective stimulants and my pre-workout drink of choice.

It’s very important to check with your doctor before adding coffee to your nutrition and be aware of how your body responds to caffeine.

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Be well and Stay Healthy
     

Lasting Results Happen When Fitness Becomes Our Lifestyle

Adopting a healthy lifestyle and achieving fitness goals can provide a feeling of accomplishment in the beginning. We plug into our fitness apps, fit bits, eating right and motivated to exercise. We are in fitness euphoria and experiencing self-motivation at its peak. We are determined and feel nothing will get in the way of reaching our goals, right?

This is awesome but the struggle is usually not in starting but in the maintaining. We all need to start the process of getting healthy but even more important is being able to continue the lifestyle.

As we progress in our fitness journey, things often become less important. Our determined mental game starts to soften.

Week three of the start may not feel as good or exciting anymore. Other things take priority and somehow being too busy to exercise or eat right dampen our motivation.

Week four seems to be filled with obligations that become more important than the promise we made to ourselves to get healthy.

Week five may involve a long vacation where fitness is set aside and anything goes with food that will surely expand the waistline. Exercise is also put on the back burner. I mean who wants to be active on vacation is the typical feedback.

In a short time, our goal to get healthy has taken a back seat and old patterns have returned. The struggle is real for many out there.

Processed foods have replaced the good carbohydrates consumed just a month ago. The menu has returned to pizza and burgers instead of lean proteins and healthy fats. Water intake is also not what it should be for optimal fitness. What happened?

Believe it or not, choices and behaviors like this happen all the time. It can cause feelings of failure, discouragement and many of us give up. None of us are immune to returning to poor eating habits and reasons not to exercise. We somehow think once we reach our goals, we can start slacking. We miss the point of getting in shape is staying in shape.

Lasting results happen when fitness becomes our lifestyle. This means being mindful of how we eat, staying active and getting plenty of rest. It also means taking responsibility for the choices causing us to return to unhealthy patterns. This will require getting back that motivation felt so strongly upon starting our fitness program.

If you are unable to do it alone, hire a qualified personal trainer or find a workout partner. If you are sabotaged at home, start creating two separate meals to ensure that you’re eating healthy. If too busy seems to be a problem, it’s time to review your priorities.

Achieving your fitness goals is a great accomplishment. Learning how to maintain them is truly what it means to live a healthy lifestyle.

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